Comparing Nutrients in 300 calories Boiled Black Beans with SaltVS Canned Black Beans low Salt

Weight per 300 calories

Boiled Black Beans with Salt

227g

Canned Black Beans low Salt

330g

Boiled Black Beans with Salt have 1.5 times more energy per 100g than Canned Black Beans low Salt. It has average energy density when compared to other foods. Canned Black Beans low Salt having average energy density.

Which food has more nutrients per 300 calories - Boiled Black Beans with Salt or Canned Black Beans low Salt?

Macros Ratio

Protein Fat Carbs

Boiled Black Beans with Salt

26%

70%

Canned Black Beans low Salt

26%

71%

300 kcal ▼

Macro Nutrients

Boiled Black Beans with Saltvs Canned Black Beans low Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.27%1.23g

Fat

0.99%0.96g

1.23 gvs0.96 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.99%0.32g

Saturated Fat

0.77%0.25g

0.32 gvs0.25 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15%0.24g

Omega 3

11.7%0.19g

0.24 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.7%0.29g

Omega 6

1.3%0.22g

0.29 gvs0.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.5%54g

Carbohydrate

42%54.6g

54 gvs54.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1%0.73g

Sugars

1.05%0.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.73 gvs0.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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52%19.8g

Fiber

60%22.7g

19.8 gvs22.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36%20g

Protein

35.5%20g

20 gvs20 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Black Beans with Saltvs Canned Black Beans low Salt

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.2%0.55mg

Vitamin B1

38.5%0.46mg

Thiamine

0.55 mgvs0.46 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.3%0.13mg

Vitamin B2

30.4%0.4mg

Riboflavin

0.13 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.17%1.15mg

Vitamin B3

12.8%2.04mg

Niacin, nicotinic acid, niacinamide

1.15 mgvs2.04 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.55mg

Vitamin B5

12%0.61mg

Pantothenic acid

0.55 mgvs0.61 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12%0.16mg

Vitamin B6

14%0.18mg

Pyridoxine

0.16 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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84.7%339μg

Vitamin B9

50.3%201μg

Folates and Folic Acid

339 μgvs201 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

9.9%8.9mg

Ascorbic acid

0 mgvs8.9 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13%1.98mg

Vitamin E

13.6%2.04mg

Tocopherols and Tocotrienols

1.98 mgvs2.04 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.25%7.5μg

Vitamin K

6.3%7.6μg

Phytomenadione or phylloquinone

7.5 μgvs7.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Black Beans with Saltvs Canned Black Beans low Salt

6.14%61.4mg

Calcium

11.5%115mg

61.4 mgvs115 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.8%0.48mg

Copper

70.3%0.63mg

0.48 mgvs0.63 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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59.7%4.77mg

Iron

78.3%6.26mg

4.77 mgvs6.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38%159mg

Magnesium

27.5%115mg

159 mgvs115 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44%1mg

Manganese

33.4%0.77mg

1 mgvs0.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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45.5%318mg

Phosphorus

51%356mg

318 mgvs356 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.7%807mg

Potassium

30%1015mg

807 mgvs1015 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.96%2.73μg

Selenium

7.8%4.3μg

2.73 μgvs4.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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36%539mg

Sodium

30.3%455mg

539 mgvs455 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.55mg

Zinc

16%1.8mg

2.55 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.04%149g

Water

6.74%249g

149 gvs249 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Black Beans with Salt vs Canned Black Beans low Salt:

Boiled Black Beans with Salt have 1.2 times more Vitamin B1 and 1.7 times more Vitamin B9 than Canned Black Beans low Salt.
While Canned Black Beans low Salt contain 3 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin C than Boiled Black Beans with Salt.
Both Boiled Black Beans with Salt and Canned Black Beans low Salt have similar amounts of Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
Both Boiled Black Beans with Salt as well as Canned Black Beans low Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Black Beans with Salt vs Canned Black Beans low Salt:

Boiled Black Beans with Salt have 1.4 times more Magnesium, 1.3 times more Manganese and 1.4 times more Zinc than Canned Black Beans low Salt.
While Canned Black Beans low Salt contain 1.9 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Potassium, 1.6 times more Selenium and 1.7 times more Water than Boiled Black Beans with Salt.
Both Boiled Black Beans with Salt and Canned Black Beans low Salt have similar amounts of Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Black Beans with Salt have 1.3 times more Omega 3 than Canned Black Beans low Salt.
Both Boiled Black Beans with Salt and Canned Black Beans low Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Boiled Black Beans with Salt as well as Canned Black Beans low Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Black Beans with SaltVS Boiled Black Turtle Beans with SaltCanned Black Beans low SaltVS Boiled Black Turtle Beans with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Black Beans with SaltVS Canned Black Beans low Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Black Beans with Salt or Canned Black Beans low Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: